Durability
Dumbbell External Rotation
Great exercise. Athletes who are successful with this movement demonstrate high durability in the elbows and shoulders when it comes to kipping pull-ps, toes to bar, muscle ups etc.
Today use Light Weight for 1 Set of High Reps per arm. Ensure you complete the same number of reps per side and start with your strong arm.
We like to see people able to complete this movement without any cheating from other body parts with 10 pounds for 8 solid reps. If you cannot move 8 pounds for many reps at all, then you should be adding this movement to your daily warm up to bolster your shoulder.
Skill/Strength
Skill Session for Toes To Bar & Barbell Warm Up
November Benchmark WOD
2o Min AMRAP
10 Toes To Bar
15 Shoulder to Overhead (115/75) Rx+ 135/95
20 Front Rack Alternating Barbell Reverse Lunges